Tropical Thunder Thursday

1)
Warm-Up 6:45-7:00

2)
Smith Machine Lunges + DB Goblet Squat
SML 15 x @ 90# + GS 15 x @ 70#
SML 12 x @ 140# + GS 12 x @ 80#
SML 10 x @ 160# + GS 10 x @ 90#
SML 8 x @ 180# + GS 8 x @ 100#

3)
Front Squat + DB Shoulder Press
Front Squat 20 x @ 95# + 20 x @ 30#
Front Squat 25 x @ 95# + 25 x @ 35#
Front Squat 30 x @ 95# + 30 x @ 40#

4)
Standing Calf Raises 5 Sets: 15,8,6,4,4
Seated Calf Raises 5 Sets: 15,8,6,4,4
One Leg Calf Raises 5 Sets: 15,8,6,4,4

5)
Shrugs + Side Raises + Ring Static Hold
3 Rounds
20 x 225# + SR 10 x @ 30# + Ring Hold 45 seconds

6) WOD from the Hopper Deck
3 Rounds for Time:
40 Push Press (65#)
30 Squat
20 Ring Dip
10 Double Unders